Broccoli frittata
This broccoli frittata features a blend of sweet potatoes, broccoli, and red peppers, making it a nutritious dish perfect for any meal. With a simple method of sautéing and baking, it delivers both flavor and wellness in every bite.
Cook time 15 min
Prep time 20 min
Ingredients:
1.50 sweet potatos8 oz broccoli
1 short spray cooking spray oil
6 eggs
2 garlic cloves
1/4 cup red pepper
1/4 cup milk (1% fat)
1/3 cup grated parmesan cheese
salt & pepper to taste
3 cups arugula
1 tsp vinegar
This delicious broccoli frittata is a nutritious and easy-to-make dish that's perfect for breakfast, brunch, or even a light dinner. Packed with protein from the eggs and cheese, and loaded with veggies like sweet potatoes, broccoli, and red peppers, this frittata is both healthy and satisfying.
Instructions:
- Peel and dice the sweet potatoes into small cubes.
- Bring a pot of water to a boil and add the sweet potato cubes. Boil for about 5-7 minutes until they are tender but still firm. Drain and set aside.
- Cut the broccoli into small florets.
- Steam or boil the broccoli florets until they are tender but still bright green, about 3-5 minutes. Drain and set aside.
- In a large ovenproof skillet, apply a short spray of cooking oil and heat over medium heat.
- Add minced garlic and diced red pepper to the skillet. Sauté for about 2-3 minutes until they are softened.
- Add the boiled sweet potatoes and steamed broccoli to the skillet. Stir to combine the vegetables evenly.
- In a large bowl, whisk together the eggs, milk, salt, and pepper.
- Pour the egg mixture over the vegetables in the skillet, making sure it covers everything evenly.
- Sprinkle the grated Parmesan cheese evenly over the top of the eggs and vegetables.
- Cook the mixture on the stovetop over medium heat for about 5-7 minutes, or until the edges start to set.
- Transfer the ovenproof skillet to the preheated oven.
- Bake for 10-15 minutes, or until the frittata is fully set and golden brown on top.
- In a bowl, toss the arugula with vinegar and a pinch of salt and pepper.
- Once the frittata is done, remove it from the oven and let it cool for a few minutes before slicing.
- Serve the frittata warm, alongside the fresh arugula salad.
Enjoy this flavorful broccoli frittata as a complete and balanced meal that’s not only delicious but also nutritious. Serve it fresh out of the oven with a side of arugula salad dressed with a simple vinegar dressing for a delightful meal. Bon appétit!
Broccoli frittata FAQ:
Bake the frittata in a preheated oven for 10-15 minutes, or until it is fully set and golden brown on top.
The frittata is done when it is fully set in the center and the top is golden brown. You can insert a knife into the center; it should come out clean if the frittata is cooked through.
Yes, you can substitute Parmesan with other cheeses like feta, cheddar, or mozzarella, but this may change the flavor and texture of the frittata.
An ovenproof skillet or a pan that is 10 to 12 inches in diameter works best to allow even cooking and easy serving.
Store leftover frittata in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or oven before serving.
Cooking Tips:
- Pre-cook the vegetables: To ensure that all the veggies are tender and fully cooked, lightly steam or sauté them before adding to the egg mixture.
- Use a non-stick skillet: This will make it easier to slide the frittata out of the pan and prevent any sticking.
- Cook on low heat: Cooking the frittata on a lower heat setting will help in achieving a creamy texture without burning the bottom.
- Rest before slicing: Let the frittata rest for a few minutes after cooking to allow it to set properly. This will make slicing and serving easier.
Nutrition Facts
2 ServingsCalories 470kcal
Protein 30g
Carbohydrates 45g
Fiber 8g
Sugar 11g
Fat 20g
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